Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Frozen Chopped Broccoli

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips

1471g

Frozen Chopped Broccoli

1923g

Boiled Balsam-pear , Leafy Tips have 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.03%2.94g

Fat

5.75%5.58g

2.94 gvs5.58 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.47%0.47g

Saturated Fat

2.64%0.85g

0.47 gvs0.85 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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59.7%0.96g

Omega 3

126%2g

0.96 gvs2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.04%0.18g

Omega 6

3.5%0.6g

0.18 gvs0.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75.6%98g

Carbohydrate

70.7%92g

98 gvs92 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15.3g

Sugars

36%26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.3 gvs26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

22%16g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%14.4g

NA gvs14.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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73.5%28g

Fiber

152%57.7g

28 gvs57.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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95%53g

Protein

96%54g

53 gvs54 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Frozen Chopped Broccoli

198%1779μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1779 μgvs1000 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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180%2.16mg

Vitamin B1

85%1mg

Thiamine

2.16 mgvs1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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319%4.15mg

Vitamin B2

142%1.85mg

Riboflavin

4.15 mgvs1.85 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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91%14.6mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs9.04 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.6%0.88mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.88 mgvs5.37 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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860%11mg

Vitamin B6

192%2.5mg

Pyridoxine

11 mgvs2.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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324%1294μg

Vitamin B9

322%1288μg

Folates and Folic Acid

1294 μgvs1288 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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908%818mg

Vitamin C

1205%1085mg

Ascorbic acid

818 mgvs1085 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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142%21.3mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

21.3 mgvs23.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1999%2399μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2399 μgvs1560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Frozen Chopped Broccoli

61.8%618mg

Calcium

108%1077mg

618 mgvs1077 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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328%2.96mg

Copper

81%0.73mg

2.96 mgvs0.73 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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188%15mg

Iron

195%15.6mg

15 mgvs15.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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329%1382mg

Magnesium

82.4%346mg

1382 mgvs346 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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343%7.9mg

Manganese

246%5.65mg

7.9 mgvs5.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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162%1132mg

Phosphorus

137%962mg

1132 mgvs962 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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260%8853mg

Potassium

120%4077mg

8853 mgvs4077 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13.2μg

Selenium

98%54μg

13.2 μgvs54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%191mg

Sodium

30.8%462mg

191 mgvs462 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40%4.4mg

Zinc

84%9.23mg

4.4 mgvs9.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.3%1304g

Water

47.5%1759g

1304 gvs1759 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.1 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 4 times more Copper, 4 times more Magnesium, 1.4 times more Manganese and 2.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 4.1 times more Selenium, 2.4 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 2.1 times more Omega 3, 1.7 times more Sugars and 2.1 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsFrozen Chopped BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: